Low Back Pain Relief with McGill’s Big 3 Core Exercises

James Tremblay
Sep 8, 2024
2 min read

Updated: Apr 10

If you're dealing with low back pain, you're not alone—and you're not without options. One of the most effective, research-backed ways to support your spine is through targeted core stability exercises. Dr. Stuart McGill, a leading spine biomechanist, developed a set of exercises known as the “Big 3” to help people build a more resilient, pain-resistant core.

These movements are simple, accessible, and designed to reduce strain on the spine while reinforcing the muscles that stabilize it. Whether you’re recovering from pain or trying to prevent it, the McGill Big 3 are a smart starting point. Click here to learn how chronic pain works.

Why Core Stability Matters for Low Back Pain Relief

Your core isn’t just your abs—it’s a complex system of muscles that support your spine, hips, and pelvis. When these muscles aren’t working well together, your lower back often picks up the slack, leading to strain, overuse, and chronic discomfort.

Improving core stability can:

Reduce the load on your lumbar spine
Improve posture and movement efficiency
Help relieve or prevent low back pain, especially during daily tasks or exercise

The McGill Big 3 Exercises

These three movements are designed to create a stable core without excessive spinal flexion or strain. Here's how to perform each one:

1. McGill Curl-Up

Targets: Rectus abdominis, internal and external obliques. How to do it:

Lie on your back with one knee bent and the other straight.
Place your hands under your low back for support.
Lift your head and shoulders slightly—just enough to feel your abdominal muscles engage.
Hold for a few seconds, then lower slowly. Switch legs and repeat.

2. Side Bridge (Side Plank)

Targets: Internal and external obliques, lateral core stabilizers. How to do it:

Lie on your side with your elbow under your shoulder and legs stacked.
Lift your hips to form a straight line from head to feet.
Hold for a few seconds while keeping your body steady, then lower.
Repeat on both sides.

3. Bird Dog

Targets: Multifidus, erector spinae, deep core stabilizers. How to do it:

Start on all fours with a neutral spine.
Extend one arm and the opposite leg, keeping your hips level.
Hold briefly, return to center, and switch sides.

Why I Recommend These Exercises for Low Back Pain

These movements are part of my own warm-up routine before lifting weights or doing any strenuous activity. They're safe for most people (when done with proper form) and provide a solid foundation for long-term spinal health.

You shouldn't push to failure. Think of these exercises as motor control training, not a six-pack workout. Small movements, done with precision, can yield big results.

Serving the Farmington, Michigan Area

If you’re looking for low back pain relief and want a more personalized approach, I offer manual therapy, massage, and Rolfing® Structural Integration in Farmington, MI, with clients also coming from Livonia, Novi, Southfield, West Bloomfield, and across Metro Detroit. These exercises are a great place to start—but hands-on support can help you go further.

Learn more about how I work or book a session to address the root causes of pain and improve your long-term movement.

James Tremblay is a Certified Rolfer® and Licensed Massage Therapist based in Farmington, Michigan, serving Farmington Hills, Southfield, West Bloomfield, Novi, Livonia, and beyond.